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CrossFit All Levels, Strength and Weightlifting Programming for the week of September 19 2016

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Monday
ALL LEVELS

A. Clean & Jerk
5 x 2 @ 80%

B. For time:
30 Snatch 75/55lbs
30 F. rack Lunge 75/55lbs
3 Burpee EMOM
*10 min time cap

STRENGTH

1. For time and form:
50-40-30-20-10
Ab Mat Sit Up
10-8-6-4-2
Deficit HSPU

2. Turkish Get Up
5 x 2/arm AHAP

Tuesday
ALL LEVELS

For time:
100-80-60-40-20
Double unders
25-20-15-10-5
Toes to Bar
*perform 1 Deadlift at 80% EMOM, including the first minute

STRENGTH AND WEIGHTLIFTING
1. 1/2 Squat Hang Snatch
6 x 4 @ 70%

2. Clean from box
6 x 2 @ 80%

3.Back Extension
5 x 10 w/ weight

Wednesday
ALL LEVELS

Overhead Squat
5-5-3-3-1-1-1
*Find a 1RM
Front Squat
2-2-1-1-1
*Find a 1RM continuing from where your OHS ended
Back Squat
2-2-1-1-1
*Find a 1RM continuing from where your FS ended

STRENGTH
1. EMOM x 5 rounds
M1, Ring Support Turn Out Hold 0:30
M2, 10 cal Air Dyne
M3, 10 Wall Facing Squats

2. Evil Wheel
50 reps

Thursday
ALL LEVELS

A. Death by Muscle Up
*if you fail before 10 minute,
complete as an EMOM
M1, 5-10 high as you can pull ups
M2, 5-10 ring dips

B. 5 rounds for time
30 Double unders
10 Push Press 95/65lbs

STRENGTH AND WEIGHTLIFTING
1. 1/2 Squat Clean
5 x 3 @ 75%

2. Snatch
5 x 3 @ 80%

3. Jerk
5 x 2 @ 75%

Friday
ALL LEVELS

For time:
21-18-15-12-9-6-3
Weighted Step Up 3/2poods
Burpee
GHD Sit Up

STRENGTH
Make up on missed components

BARBELL CLUB
We will follow road to regionals programming

Saturday
ALL LEVELS

AMRAP in 45 min
Row 1000m
20 Bench Press 135/95
10 Box Jump 40/30″

WEIGHTLIFTING
Open to everybody, Just learning to lift or ready rock!!

Sunday
ALL LEVELS

50-40-30-20-10
Wallball shots
10-8-6-4-2
KB Snatch per arm 1.5/1pood
5-4-3-2-1
Clean & Jerk (65,70,75,80,85%)
*scale KB snatch to american swings if you just cant get it, avoid the bruising

WEIGHTLIFTING
announced the day of

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